A Makeover for Your Grocery List

byLilSugarApr 30, 2012

If your child has been diagnosed with a food allergy, you know both cooking at home and dining out can quickly become a challenge. Since healthy eating begins at home, and eating at home begins at the grocery store, we turned to Amie Valpone of The Healthy Apple for some advice on how to stock your pantry for success, whether you're dealing with food allergies or just want to take a cleaner approach to your family's diet. See how Amie, a nutritionist who specializes in clean eating, fills up her own grocery cart, and how you can transform your own to accommodate your family's dietary needs.

"Cleaning" Up Your Grocery List

Essential Condiments

Extra-virgin olive oil

Flaxseed oil

Grape seed oil

Champagne vinegar

Apple cider vinegar

Balsamic vinegar

Organic Dijon mustard

Organic coarse, seeded mustard

San-J wheat-free tamari soy sauce

Amy's Organic salsa

Sun-dried tomatoes

Hummus (try Tribe, Wild Garden, Sabra, or Cedar's)

Hot sauce (try Cholula or Sriracha)

Miso (white, barley, and red)

Organic lemon juice

Gluten-free Starches

Gluten-free pasta

Gluten-free bread (try Rudi's, Udi's, Glutino, or Canyon Bakehouse)

Rice (brown basmati, wild, risotto, long-grain, and Bomba)

Bob's Red Mill gluten-free oats

Mary's Gone Crackers bread crumbs

Millet

Corn

Buckwheat

Amaranth (a nutty, high-protein grain)

Quinoa

Teff (a light, whole-grain flour)

Potatoes (sweet and purple varieties)

Beans (mung, white, black, and chickpeas)

Lentils (yellow, red, brown, green, black, and vertes du Puy)

Split peas

Healthy Dairy/Dairy-Free Alternatives and Eggs

Greek plain yogurt (try Chobani, Fage, Siggi's, or Stonyfield Oikos)

Pacific Foods Unsweetened Almond Milk

Manitoba Harvest Hemp Milk

Woodstock Farms Firm Tofu

Nasoya Lite Firm Tofu

Eggland's Best Organic Eggs

Eggology 100% Egg Whites

Earth Balance Vegan Butter

And a note from our friends at YumSugar ... for the lactose-intolerant or -sensitive, try substituting cow's milk with goat's milk and soft cheeses (mozzarella, burrata) with harder ones (parmesan, pecorino)